CrossFit Evergreen – CrossFit

“Most of the time we feel tired not because we’ve done too much, but because we’ve done too little of what makes us come alive.” – Jim Kwik

We’re not going to pretend the hard times go away. And that we won’t need to do things that we’d rather not. We have commitments, obligations, and bills to pay. But when we find ourselves in a daily loop of non-stop “work”… we won’t feel like ourselves.

But it’s not the time we put in at work that causes this. It’s the time we don’t put in on the other things. Our passions. The reason why we get out of bed in the morning. Yet in the furious pace of our lives, we let it fall to the wayside because we need to get “back to work.”

The times where we are the most unhappy, are the times where we are the most untrue to ourselves. Redefine to ourselves what sets us on fire. What makes us come alive. And literally schedule it on your calendar as if it’s a life-saving doctors appointment. Because in truth… it is.

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Metcon

7 Wonders (Time)

3 Rounds:

7 Deadlifts (115/85)

7 Toes to Bar

7 Push Presses (115/85)

700/500 Meter Row

3 Rounds:

7 Deadlifts (115/85)

7 Toes to Bar

7 Push Presses (115/85)

700/500 Meter Row

3 Rounds:

7 Deadlifts (115/85)

7 Toes to Bar

7 Push Presses (115/85)

SUBS

TOES TO BAR

Reduce Reps

Feet as High as Possible

Knees to Elbows, Chest, Waist

Strict Toes to Bar (4)

Toe Raises

GHD Sit-ups

Weighted AbMat Sit-ups

ROW

600/400 Meter Run or Ski Erg

40/30 Calorie Assault or Echo Bike
DESCRIPTION

This balanced workout includes gymnastics, weightlifting, and mono-structural pieces

You’ll complete all 63 reps before advancing to the rower

The workout flows like this:

7 Deadlifts + 7 Toes to Bar + 7 Push Press

7 Deadlifts + 7 Toes to Bar + 7 Push Press

7 Deadlifts + 7 Toes to Bar + 7 Push Press

700/500 Meter Row

7 Deadlifts + 7 Toes to Bar + 7 Push Press

7 Deadlifts + 7 Toes to Bar + 7 Push Press

7 Deadlifts + 7 Toes to Bar + 7 Push Press

700/500 Meter Row

7 Deadlifts + 7 Toes to Bar + 7 Push Press

7 Deadlifts + 7 Toes to Bar + 7 Push Press

7 Deadlifts + 7 Toes to Bar + 7 Push Press

The intended time range for this piece is between 12-20 minutes

BARBELL MOVEMENTS

The barbell movements today are designed to be completed ideally unbroken

Use one weight for both lifts based off the more challenging movement – the push press

This should be a light-moderate load that you can complete for 21+ reps unbroken when fresh

The deadlift will feel relatively light compared to the push press

Note that there is no re-bend of the knees after extension in the push press

TOES TO BAR

Choose a number for toes to bar that you can complete ideally unbroken throughout the workout

If you’re on the fence about 7 unbroken reps, consider reducing the reps or chooseing a variation from “subs”

Body Armor

Gym & Home WOD

Metcon (No Measure)

Alternating Double Tabata x 4 Rounds:

A) :40s On – Fluitter Kicks, :20s Off

B) :40s On – Hollow Rocks, :20s Off

STIMULUS

Today’s Body Armor is related to last week’s midline effort, but now with twice the duration (“Double Tabata”)

We’ll cycle back and forth between the stations for a total of 8 minutes

Home WOD

3 Rounds: 7 Double DB DL, 7 TTB, 7 Double DB PP

150′ Walking Lunge

3 Rounds: 7 Double DB DL, 7 TTB, 7 Double DB PP

150′ Walking Lunge

3 Rounds: 7 Double DB DL, 7 TTB, 7 Double DB PP

Rx – 50’s/35’s